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True Fitness PS500 User's Manual

1. Safety Lanyard This magnetized cord must be in place on the treadmill balance bar location and should be attached to your clothing The treadmill will not operate if the lanyard is not attached 10 PERFORMANCE SERIES OwNER S GUIDE JZ TEUJE TRUE Manual amp Operation Guide CHAPTER ONE BASIC OPERATION Manual Press Quick Start Start the treadbelt at 0 5 mph at the default Operation workout time of 30 minutes Details OR Setting Time or Distance Targets Enter your weight and press amp Now either enter a workout time and press or press GD to be prompted for a target distance You can keep adjusting your workout setup by repeatedly pressing Your workout starts only when you press Ga PERFORMANCE SERIES OWNER S GUIDE L Heart Rate Monitoring CHAPTER ONE BASIC OPERATION This treadmill can monitor your heart rate using either the chest Monitoring strap provided with the treadmill or the metal grips on the hand Your rails called contact heart rate or CHR pads A chest strap Heart Rate transmits your heart rate to the treadmill via radio and the CHR pads connect to a special computer circuit to extract your heart rate Although this treadmill functions fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level Chest strap monitoring also allows you to use Heart Rate Control the most advanced exercise control system available
2. Va TRUE PERFORMANCE SERIES PERFORMANCE SERIES OWNER S GUIDE Model Differences FZ TRUE Fa TRUE Starting And Stopping the Treadmill Safel Starting And Place your feet on the straddle covers Stopping Your Attach the safety lanyard to your waistband Treadmill Safely Place the safety key on the key holder Set up your workout and press oe PERFORMANCE SERIES OWNER S GUIDE 7 chapter one Basic Operation In This Chapter Heart Rate Monitoring Special Workouts Classic Pre Set Workouts Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance Using the Keyboard CHAPTER ONE BASIC OPERATION Selecting Workouts Press any of the workout keys and press Using the to begin your workout using the default settings Keyboard Before pressing you may adjust other settings like Workout Time and Body Weight pressing CH after adjusting each setting Press G at any time to begin your workout Note that HRC workouts require settings adjustments Adjusting Settings Use the keys to adjust numeric settings Press E to accept each settings adjustment Primary Controls During your workout press amp to stop the treadbelt and pause your workout Press gp to resume your Change Data Display During your workout press gp to change the data displayed
3. between a video playback and the treadmill s progress display Mode key changes set up parameters for the video system PERFORMANCE SERIES OwNER S GUIDE 29 chapter five Designing an Exercise Program In This Chapter What is the ELT Concept Using the ELT Concept Your Fitness Program Determining Your Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 31 The F I T Concept Defined CHAPTER Five DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of three What is major variables Frequency Intensity and Time the ELT Concept Frequency How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness Improvements are significantly smaller with less frequent exercise Intensity How Hard You Exercise Intensity of exercise is reflected in your heart rate Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe mor
4. PS Series Treadmill Owner s Guide P5100 e 5 F700 e P5 500 e P5 700 P5 900 Va TRUE 800 426 6570 www truefitness com In 1981 Frank Trulaske launched TRUE Fitness Technology Inc and began manufacturing hand crafted treadmills His team s obsession with quality has propelled TRUE to the top of the fitness industry and has created one of America s oldest largest and most respected fitness equipment manufacturers Over the years TRUE has designed developed patented and fabricated many new cutting edge innovations for their products Such advancements include ground breaking new features state of the art manufacturing components and technological breakthroughs FRANK TRULASKE While TRUE has expanded its line of products intensive quality control standards guarantee excellence in every phase of production This results in the finest products available in the marketplace OUR ORIGINAL GOAL WAS TO BUILD THE WORLD S BEST FITNESS EQUIPMENT AND TODAY WE BELIEVE WERE DOING IT TRUE is rapidly becoming the choice for workouts among beginners rehab patients and top athletes world wide Today TRUE Fitness offers a full line of premium elliptical trainers treadmills upright and recumbent bikes and flexibility equipment TRUE is proud to deliver the best ra TRUE Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS When using this exercise machine basic precautio
5. When you wear a Polar or compatible transmitter strap the Chest Strap treadmill will display your heart rate as a digital beats per minute Heart Rate bpm readout Monitoring The transmitter strap should be worn directly against your skin about one inch below the pectoral muscles breast line see picture Women should be careful to place the transmitter below their bra line Some moisture is necessary between the strap and your skin Sweat from your exercise works best but ordinary tap water may be used prior to your workout if desired 12 PERFORMANCE SERIES OwNER S GUIDE Farw E Contact Heart Rate CHAPTER ONE BASIC OPERATION Ya TRUE Contact The contact heart rate CHR system lets you monitor your heart Heart Rate rate without wearing a strap CHR Gently grasp the contact heart rate pads When the system detects your hands the Heart Rate label will start flashing in time with your heart beat During this time the system is analyzing and locking in your heart rate Within about 15 seconds your digital heart rate in beats per minute bpm should be displayed Important The CHR System should only be used at speeds of 4 mph or lower Above this speed the CHR accuracy is unavoidably unreliable due to large muscle movements For Best 1 Exercise with smooth body A Note on CHR Accuracy CHR Results motions CHR monitoring may be a 2 Breathe smoothly and bit less accurate than a chest regularly and
6. a full line of premium cardiovascular and flexibility equipment PS800 Treadmill TRUEStretch ES 9 0 Recumbent Va TRUE Founded 1981 865 Hoff Road O Fallon MO 63366 800 426 6570 truefitness com 2007 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change Rev4 SR 10 07
7. about ten seconds then release The two user programs should have been cleared 26 PERFORMANCE SERIES OwNER S GUIDE JZ TEUJE chapter four Audio and Video System for the PS 500 700 Treadmills In This Chapter Audio amp Video System Cable Connections Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 27 Built in Audio amp Video System CHAPTER Four AUDIO AND VIDEO SYSTEMS The PS 500 and PS 700 have a built in audio and video system This system can e Play back audio and video from DVD players or VCRs e Tune and play television signals from cable or antenna inputs e Play audio from music players such as iPods generic MP3 players and CD players e Use the av tv mp3 key to select between different audio video inputs Connections Connect a DVD player or VCR through the red white and yellow jacks on the back of the console left audio composite video right audio P I AG 28 PERFORMANCE SERIES OwNER S GUIDE PQ PIRUE Cable Connections CHAPTER Four AUDIO AND VIDEO SYSTEMS Va TRUE Connect a cable TV feed or antenna through the coaxial cable connector at the bottom of the right pedestal leg Connect headphones into the d port Connect the headphone output of your music player into the Ja port Change Display key BS toggles
8. an affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condition before beginning any exercise program Warm Up Slow and Deliberate Exercise You are not warmed up until you begin to perspire lightly and breathe more deeply Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion Begin each workout by walking even if you plan to run Start slowly exploring different speeds until you can comfortably sustain your speed A good suggestion is a minimum of three minutes Perspiration on your brow is a good indicator of a thorough warm up The older you are the longer your warm up period should be PERFORMANCE SERIES OWNER S GUIDE 35 36 Your F I T Program Continued CHAPTER Five DESIGNING AN EXERCISE PROGRAM Workout Brisk and Rhythmic Exercise The workout trains and conditions your heart lungs and muscles to operate more efficiently Increase exercise in response to your heart rate to train and strengthen your cardiovascular system Concentrate on moving your arms and legs smoothly Walk naturally and avoid jerking motions that can cause pulled muscles sprained joints and loss of balance Cool Down Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers your heart rate Slowly reduce your workload until your heart
9. avoid talking strap since the heart rate Talking will cause signals are much stronger at unrepresentative heart rate He wheat spikes of 5 to 10 bpm About 5 of the population 3 Grip the pads lightly not cannot be picked up by any tightly CHR system This is because their heart is positioned in a 4 Make sure your hands are more up and down manner clean free of both dirt and hand jy their chest as opposed to lotions leaning over to one side When using a Heart Rate Control workout it is best to use chest strap monitoring These workouts work best with the extra accuracy gained from a chest contact heart rate monitoring system PERFORMANCE SERIES OWNER S GUIDE E Special Workouts CHAPTER ONE Basic OPERATION Each workout has a four minute warm up anda two minute cool Pre Set down Speed or incline changes stay in effect until the next change Workouts requested by the program Changing the default workout time adds or removes segments it does not stretch or compress the workout profile Change workout levels during your workout by pressing the workout key you are using adjusting the numeric level then pressing E Change to a new pre set workout during your workout by pressing the Program Profile key repeatedly and pressing at your desired workout In a walking workout all speeds are under 4 mph Increasing Walking levels increases speed from 2 to 4 mph and incline from 4 to Calorie Burn 10 sp
10. bolt 1 4 turn clockwise 3 Let the machine run for several minutes to check the alignment Belt alignment does not need to be perfect If more correction is needed turn the adjustment bolt 1 4 turn and check again PERFORMANCE SERIES OWNER S GUIDE Treadbelt Tension CHAPTER SIX CARE AND MAINTENANCE Turn both rear roller adjustment bolts counter clockwise until Treadbelt treadbelt just begins slipping when walking on it then turn both Tension rear roller adjustment bolts clockwise in equal quarter turn increments until treadbelt stops slipping Note Be sure to run on treadbelt to ensure that the treadbelt does not slip while under load 42 PERFORMANCE SERIES OwNER S GUIDE JZTEUJE 7a TRUE appendix a Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate APPENDIX TARGET HEART RATE CHART Ya TRUE 2161 JILJY Poe Uso suonsorp l 2161 1591 793127 oyerIdoidde ue uruui 1 p diau ued ay urersoid stos x Aue Suruur8 q 1oJ q uetorsdyd mo K YIM JPP 0 JaquIsWIy 45 PERFORMANCE SERIES OWNER S GUIDE va TRUE appendix b METs Table How Speed and Incline Affect Workload Expressed in METs 47 APPENDIX B METSs TABLE Ya TRUE EE EE EE E EE EE e w e ze se re ee re o sz OGO se e e oz GGH RR KSL ELR SURZHUR LHO os 1 051 041 09 1 05 TE 1 gE 1 02 1 TL 09 arer s1aw apeg INOH 13d S N 49 PERFORMANCE SERIES OwNER S GUIDE TRUE offers
11. dmill will start at 0 5 mph If you do not adjust either speed or grade the treadmill will gradually increase these to raise your heart rate to your target heart rate Depending on your condition age and target heart rate this should take between 5 and 10 minutes You may also manually adjust speed and incline during the ramp up to your target heart rate For example the 0 5 mph start speed may be too slow for you so you can increase it to 2 0 mph for a comfortable walking pace Do not increase either speed or incline too much or you may overshoot your target heart rate Once you reach your target heart rate the treadmill will make small adjustments during the remainder of your workout to keep you close to your target within about 3 beats per minute 21 PERFORMANCE SERIES OWNER S GUIDE Important Points About HRC CHAPTER Two HEART RATE CONTROL WoRnkours The heart rate monitor transmitter strap provided with your Important treadmill should be worn directly against your skin at about one Points inch below the pectoral muscles breast line Women should be About Heart careful to place the transmitter below their bra line Rate Control Some moisture is necessary between the strap and your skin Sweat from your exercise works best but ordinary tap water may be used prior to your workout if desired If the transmitter strap is adjusted or moved while exercising communication may be temporarily affected The transmitter st
12. e deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain If you are just beginning an exercise program you may be most comfortable walking at a speed of 1 2 mph As you use your treadmill regularly higher speeds may be more comfortable and more effective Inability to maintain a smooth rhythmic motion suggests that your speed and or elevation may be too great If you feel out of breath before you have exercised 12 minutes you are probably exercising too hard 32 PERFORMANCE SERIES OwNER S GUIDE Fa E More F I T Concept Overview CHAPTER Five DESIGNING AN EXERCISE PROGRAM va TRUE As your fitness level improves you will need to increase your workout intensity in order to reach your target heart rate The first increase may be necessary after two to four weeks of regular exercise Never exceed your target heart rate zone Increase the speed and or incline on the treadmill to raise your heart rate to the level recommended by your doctor The incline feature can be used to greatly increase the workload without increasing speed METs One MET is the amount of energy your body uses when you re resting If a physical activity has an equivalent of 6 METs its energy demands are 6 times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix B for more details Time How Long You E
13. eart rate controlled workouts for advice on selecting a target heart rate range Also it is important to use the treadmill for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure your safety and comfort See Appendix A for a chart that may help you pick a target heart rate You need to wear a heart rate monitoring chest strap to use heart rate control See the Monitoring Your Heart Rate section in Chapter 1 for a guide to proper usage It is not recommended that you use the contact heart rate system for heart rate control workouts HRC Workout Introduction PERFORMANCE SERIES OwNER S GUIDE Z TEUJE Easy Steps to a Heart Rate Control Workout e TRUE CHAPTER Two HEART RATE CONTROL WORKOUTS Easy Steps 1 Press the Heart Rate Control key Press to a Heart Rate Control 2 Adjust your desired workout time Press amp Workout 3 Adjust the target heart rate Press amp Use the chart in Appendix A to help pick a target heart rate 4 Adjust the maximum speed the treadmill will use during the workout Press l on Tip for a comfortable walking workout set a maximum speed of 2 5 or 3 mph 5 Adjust the maximum incline the treadmill will use during the workout Press amp Tip if you prefer a walking workout see above s tip set a maximum incline of 15 to take full advantage of the treadmill s performance 6 Press gt The trea
14. eed and incline stay constant in the work section Speed or incline changes in the work section are permanent Changes in Incline Walking intervals with incline alternate between hills and nearly Walking flat in two minute segments Speed changes are permanent Hill Intervals incline changes affect the current two minute segment only AU Changes in Incline 14 PERFORMANCE SERIES OwNER S GUIDE Farw E Special Workouts CHAPTER ONE BASIC OPERATION va TRUE Walking and Zero grade walking or running intervals are in one minute Running segments Grade changes are permanent speed changes affect the Speed current one minute segment only Intervals Changes in Speed Walking and Zero grade gradually increases speed then decreases speed Running changing once per minute Grade changes are permanent speed Speed Ramp changes affect the current one minute segment only Ki x N N x N Changes in Speed PERFORMANCE SERIES OWNER S GUIDE E Classic Pre Set Workouts CHAPTER ONE BASIC OPERATION These are True s original four pre set workouts Changing the workout time stretches and compresses the workout profile in contrast to the four new pre set workouts Other differences are explained below in the individual workout sections Incline changes in varying amounts the new Hills workout has Glute Buster hills of the same size all throughout the workout Very similar to Hill Intervals w
15. en seconds then multiply by six See chart in Appendix A It s also important to know your target training zone or target heart rate The American Heart Association AHA defines target heart rate as 60 75 percent of your maximum heart rate This is high enough to condition but well within safe limits The AHA recommends that you aim for the lower part of the target zone 60 percent during the first few months of your exercise program As you gradually progress you can increase your target to 75 percent According to the AHA Exercise above 75 percent of the maximum heart rate may be too strenuous unless you are in excellent physical condition Exercise below 60 percent gives your heart and lungs little conditioning 34 PERFORMANCE SERIES OwNER S GUIDE JZTEUJE va TRUE Beginning Your Exercise Program Beginning Your F I T Program CHAPTER Five DESIGNING AN EXERCISE PROGRAM In addition to monitoring your heart rate as you exercise be certain of how quickly your heart rate recovers If your heart rate is over 120 beats per minute five minutes after exercising or is higher than normal the morning after exercising your exertion may be too strenuous for your current level of fitness Reducing the intensity of your workout is recommended The age adjusted target heart rates indicated in the chart in Appendix A reflect averages A variety of factors including medication emotional state temperature and other conditions c
16. ent of your maximum heart rate with moderate to somewhat hard exercise Exercise for 20 30 minutes Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat If weight loss is a goal combine an increase in the length of your workouts with a moderate decrease in caloric intake For weight control how long and how often you exercise is more important than how hard you exercise Exercise four to five times a week PERFORMANCE SERIES OWNER S GUIDE 37 Weight and Sports Training Programs CHAPTER Five DESIGNING AN EXERCISE PROGRAM Try to reach and maintain 60 75 percent of your maximum heart rate with moderate exercise Exercise for 30 45 minutes at 60 65 percent of your target heart rate Here are some tips to achieving your weight management goal Consume most of your dietary calories at breakfast and lunch and eat a light dinner Do not eat close to bedtime Exercise before meals Moderate exercise will help suppress your appetite Take exercise breaks throughout the day to help increase metabolism calorie expenditure When you are training to improve strength and performance Sports Training Exercise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended for average healthy adults If you have pain or tightne
17. ith varying incline changes Leg Shaper Similar to Speed Ramp except both speed and incline change Cardio Challenge al a eee Incline 664446 ve 16 PERFORMANCE SERIES OwNER S GUIDE JZTEUIJE r2 TRUE Classic e Workouts HAPTER ONE BASIC OPERATION Speed Different from Speed Intervals 1 with the speed changing in Intervals 2 varying amounts PERFORMANCE SERIES OwNER S GUIDE K chapter two Heart Rate Control Workouts In This Chapter HRC Workout Introduction The Easy Steps to d Heart Rate Control Workout Important Points About HRC Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 19 20 HRC Introduction CHAPTER Two HEART RATE CONTROL Workouts True s heart rate control HRC workouts let the treadmill monitor your relative exercise intensity by way of your heart rate then automatically adjust the workload to keep you at your target heart rate and thus your desired exercise intensity Your heart rate is a good measure of your body s exercise stress level It reflects differences in your physical condition how tired you are the comfort of the workout environment even your diet and emotional state Using heart rate to control workload takes the guesswork out of your workout settings Consult your physician before using h
18. ns should always be followed including the following Read and understand all instructions and warnings prior to use Obtain a medical exam before beginning any exercise program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician Obtain proper instruction prior to use Inspect the treadmill for incorrect worn or loose components and do not use until corrected replaced or tightened prior to use Do not wear loose or dangling clothing while using the treadmill Care should be used when mounting or dismounting the treadmill Read understand and test the emergency stop procedures before use Disconnect all power before servicing the treadmill Do not operate electrically powered treadmills in damp or wet locations PERFORMANCE SERIES OWNER S GUIDE Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS Do not exceed maximum user weight of 350 lbs Keep the top side of the moving surface clean and dry Keep children and animals away All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment death or serious injury could occur 2 PERFORMANCE SERIES Owner s Guipe FZ TRUE ra TRUE Quick Start Guide Before Your Quick Start into a manual workout by pressing one or set up Workout a different workout by pressing a workout key and adjusting the setting as necessary You can keep fine tuning your workout setu
19. ntrolled workout 4 The treadmill will record any changes you make in speed or incline Up to 36 changes in speed or incline can be recorded Each speed incline pair of changes must be separated by at least 30 seconds Note on varying the workout time When you record a user program over a specified workout time the speed and incline changes are stored relative to that time What happens when you choose a user program that was recorded over 20 minutes but then change the playback time to 30 minutes The program stretches out over the longer time automatically scaling the shorter time to the longer time The reverse is also true a 20 minute recorded program played back over 10 minutes compresses each of the speed and incline segments Using a User Program 1 Press User Program key once or twice to display User 1 or User 2 Press i 2 Enter desired workout time Program will stretch or Compress to fit originally recorded time to desired workout time 3 Press I PERFORMANCE SERIES OwNER S GUIDE 25 How to Record and Run User Programs CHAPTER THREE USER PROGRAMS Clearing a User Program this will clear both user programs 1 Turn power off 2 Simultaneously depress the Start plus and minus keys 3 Turn on treadmill power switch on side of treadmill at right base Have someone help or use your foot to turn on power switch 4 Hold the 3 keys Start plus and minus for
20. p by repeatedly pressing amp to go to the next setting Your workout starts only when you press During Your Adjust speed or incline at any time by using the dedicated speed Workout C and incline keys on the lower keypad or by pressing a Quick Speed or Quick Incline key Change workouts during your workout by pressing a program key PERFORMANCE SERIES OWNER S GUIDE 3 FZ TRUE Table of Contents Front Section 1 Basic 2 Heart Safety instructions Operation Rate Control Quick Start Guide Workouts Model Differences and Starting and Stopping the Treadmill Safely page 1 page 9 page 19 J N 3 User Programs N 4 TV Video 5 Designing an How to record and Systems Exercise Program run User Programs page 23 page 27 page 31 JN 6 Careand Maintenance page 39 PERFORMANCE SERIES OWNER S GUIDE Model Differences Your new treadmill is part of the True Performance Series treadmills Since this owner s guide covers all five Performance models you might notice descriptions of features that are different from your treadmill The main differences are in the consoles PS100 300 e Black on blue LCD data display e Dedicated workout and speed and incline keys Va TRUE PERFORMANCE SERIES Co Vir PS500 700 e LED data displays e 7 inch video screen for TV and DVD viewing Audio speakers e Music player input for speaker listening
21. rap sends a low level radio signal to the treadmill so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that interference is usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician as the transmitter strap batteries may be low Make sure you breath smoothly and regularly Talking during your workout usually causes heart rate spikes of five beats per minute or more so avoid talking as much as possible Maintain a smooth walking or running motion A grounded outlet is critical for the HRC system to function properly Use a dedicated 110 VAC grounded outlet to help prevent interference 22 PERFORMANCE SERIES OwNER S GUIDE JZTEUJE chapter three User Programs In This Chapter How to Record and Run User Programs Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 23 How to Record and Run User Programs CHAPTER THREE UsER PROGRAMS va TRUE How To Create a User Program Record And Run User 1 Press User Program Key on console Programs 2 Select User 1 or 2 by pressing key once or twice there are two user programs available 3 Enter your desired workout time and begin using treadmill in a manually co
22. rate is below 60 percent of your maximum heart rate The cool down should last at least five minutes followed by some light stretching to enhance your flexibility Beginning a Fitness Program If you cannot sustain 12 continuous minutes in your target heart rate zone exercise several times a day to get into the habit of exercising Try to reach and maintain 60 65 percent of your maximum heart rate Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60 65 percent of your maximum heart rate Begin exercising in three to five minute sessions PERFORMANCE SERIES OwNER S GUIDE JZTEUJE va TRUE Establishing Aerobic Fitness Maintaining Aerobic Fitness Managing Weight Establishing and Maintaining Fitness CHAPTER Five DESIGNING AN EXERCISE PROGRAM If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone Exercise three to five days a week Rest at least two days per week Try to reach and maintain 60 75 percent of your maximum heart rate with moderate rhythmic exercise Begin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain 20 continuous minutes If you can sustain 20 continuous minutes in your target heart rate zone begin to increase the length and intensity of your workout Exercise four to six days a week or on alternate days Try to reach and maintain 70 85 perc
23. ss in your chest an irregular heartbeat shortness of breath or if you feel faint or have any discomfort when you exercise stop Consult your physician before continuing Remember every workout should begin with a warm up and finish with a cool down 38 PERFORMANCE SERIES OwNER S GUIDE Fa E Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance chapter six Care and Maintenance In This Chapter Treadbelt Lubrication Regular Cleaning Treadbelt Adjustment Treadbelt Tension 39 Lubrication and Cleaning CHAPTER SIX CARE AND MAINTENANCE Your True treadmill is constructed of quality materials and manufactured to provide many years of faithful service Simple routine cleaning and a preventive maintenance program will extend the life of your treadmill To prevent electrical shock be certain the treadmill is turned off and unplugged from the electrical outlet before performing any cleaning or routine maintenance For average use of your treadmill True recommends you lubricate Treadbelt under the treadbelt once per year For heavy use which is more Lubrication than 10 hours per week True recommends lubricating every six months Please contact your dealer to obtain the proper lubricants Daily Perspiration should be wiped from the control console and Regular treadmill
24. surfaces after your workout Cleaning Weekly You should wipe down your treadmill once a week with a water dampened soft cloth Be careful not to get excessive moisture between the edge of the overlay panel and the console as this might create an electrical hazard or cause the electronics to fail Important do not clean or wipe under the running belt Monthly Clean dust and dirt that might accumulate under and behind your treadmill once a month Small rubber particles from the soles of walking shoes will accumulate alongside the belt and also behind the unit A0 PERFORMANCE SERIES OwNER S GUIDE Fa E Treadbelt Adjustment CHAPTER SIX CARE AND MAINTENANCE va TRUE Expert Expert service and maintenance at a reasonable cost are available Service through your factory trained authorized True dealer The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs Treadbelt Your treadmill s running belt has been properly aligned at the Adjustment factory However when the treadmill is used on an uneven surface please follow these instructions 1 Stand beside the treadmill place the safety key onto the control panel and follow operating instructions for running the treadmill at 5 mph 2 If the belt is off center to the right turn the left roller adjustment bolt counter clock wise 1 4 turn If the belt is off center to the left turn the left roller adjustment
25. xercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exercise within your target heart range the greater the aerobic benefits To begin maintain two to three minutes of steady rhythmic exercise and then check your heart rate The initial goal for aerobic training is 12 continuous minutes Increase your workout time approximately one or two minutes per week until you are able to maintain 20 30 continuous minutes at your training heart rate PERFORMANCE SERIES OWNER S GUIDE 33 Utilizing the F I T Concept CHAPTER Five DESIGNING AN EXERCISE PROGRAM The F L T concept is designed to help you begin a program tailored Using the to your needs You may wish to keep an exercise log to monitor F I T Concept your progress You can get valuable fitness benefits from your True treadmill Your Fitness Using the treadmill regularly may increase the ability of your heart Program and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time The treadmill will also help you develop added muscle endurance and balanced strength throughout your body Calculate your maximum heart rate as a first step in developing Determining your fitness program The formula to calculate average maximum Your Needs heart rate for one minute is 220 beats per minute minus your age To find your pulse locate a vein on your neck or inside your wrist then count beats for t

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